Comparing Nutrients in 14 ounces Almond Flour VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Oat Milk	14%	15%	71%

Macro Nutrients

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Energy	NA	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	NA	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 36.8g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	186% 104g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Vitamin A	NA	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	4.76% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	27.3% 164IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Calcium	92% 921mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	160% 12.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	86.3% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oat Milk per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond Flour vs Oat Milk:

• 14 ounces of Almond Flour have 3.7 times more Vitamin B2, 20 times more Vitamin B3, more Vitamin B6 and 7.9 times more Vitamin B9 than Oat Milk.
• Both Almond Flour and Oat Milk provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Almond Flour vs Oat Milk:

• 14 ounces of Almond Flour have 1.9 times more Calcium, 9.8 times more Copper, 4.6 times more Iron, 12.1 times more Magnesium, 3.6 times more Manganese, 8.3 times more Phosphorus, 13.4 times more Potassium and 5.6 times more Zinc than Oat Milk.
• While 14 oz of Oat Milk contain 5.8 times more Selenium, 50.3 times more Sodium and 20.1 times more Water than Almond Flour.
• 14 ounces of Almond Flour lack sufficient amounts of Selenium
• 14 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 55.8 times more Fat, 1.7 times more Carbohydrate, 6.2 times more Fiber and 13.8 times more Protein than Oat Milk.